HOME WORKOUT CHALLENGE #3:
CHEST & BACK
5 SETS
Pull-ups: To Failure
Flat Bench Dumbbells: 20-30 reps
Undergrip Rows: 20-30 reps
Flat Bench Chest Flys: 20-30 reps
5 SETS
Chin-ups: To Failure
Incline Dumbbells: 20-30 reps
Band Pulldowns: 20-30 reps
Incline Dumbbell Flys: 30 reps
5 SETS
Push-ups: To Failure
Band Seated Rows: 20-30 reps
Band or Dumbbell Pullovers: 20-30 reps
ABS: 3-4 SETS
Weighted Crunches: 30 reps
Ab Wheels: 20 reps
LUNGES
400 meters or 12- 15 minutes
800 meters of 25-30 minutes
PLUS
ARMZ TRAINER
WHOA NELLY I’M PUMPED AS FUCK
3-5 SET SUPERSET
Band Pushdowns: 30 Reps
Dumbell Skullcrushers: 20 / 20 / 20 reps
Chin – Nose – Forehead
3-5 SET SUPERSET
REP PROGRESSION (6 REPS)
Dumbbells Curls & Hammer Curls
1-1 / 2-2 / 3-3 / 4-4 / 5-5 / 6-6 reps
Band Face Curls: 30 reps
3-5 SET SUPERSET
Side Lying Lateral Raises: 15 reps
Ts / Arrows / Presses
20 / 20 / 20 reps
FINISHER : 2 SETS
Lateral Raises: 25 reps
Forearm Curls: 25 reps
Bodyweight Skulls: 15 reps
Concentration Curls: 25 reps
PLUS
WALKING LUNGES
30 Minutes, No Weight
QUICK KILLA HOLY SHIT I’M PUMPED
3-5 SETS OF 15 REPS (2 STOP WORK)
Bicep Curls: Stop halfway up & halfway down
Elbows-out Ear Press: Stop halfway down & halfway up
DB Military: Halfway up and halfway down
5 SETS OF 20 REPS
Double Crossbody Hammer Curls
Overheard Band Press from Bottom Anchor
Lateral Raises
POLISH OFF
10×20 with 20 seconds rest
(10 sets of 20 reps with 20 seconds rest)
Do all exercise #1 then move on
Band Pushdowns
Standing Rotating Wind Biceps Curls
DB Shrugs
PLUS
WALKING LUNGES
10 Minutes with 20’s
GET STACKED #59.5 WEDNESDAY
WARMUP: 2 SETS
Bodyweight Squats: 10-20 reps
Isometric Basketball Squeeze: 30 seconds
Lying Side Hip Raises: 30 reps
50 DEADLIFTS – 2 SETS
10-20 reps – Conventional Stance
10-20 reps – Less than Shoulder-width
10-20 reps – Shoulder-width
10-20 reps – Sumo Medium
10-20 reps – Sumo Stance
BOX SQUATS: 3 SETS x 3 MINUTES
Box Squat (body weight or medicine ball)
HIGH REP LOW BACK PYRAMID: 2-4 SETS
DB Good Mornings: 25 reps
Weighted Crunches: 25 reps
PLUS
WALKING LUNGES
20 Minutes with 10’s
HOME WORKOUT CHALLENGE #3:
CHEST & BACK
5 SETS
Pull-ups: To Failure
Flat Bench Dumbbells: 20-30 reps
Undergrip Rows: 20-30 reps
Flat Bench Chest Flys: 20-30 reps
5 SETS
Chin-ups: To Failure
Incline Dumbbells: 20-30 reps
Band Pulldowns: 20-30 reps
Incline Dumbbell Flys: 30 reps
5 SETS
Push-ups: To Failure
Band Seated Rows: 20-30 reps
Band or Dumbbell Pullovers: 20-30 reps
PLUS
ERRYDAY IS SWOLESDAY
BAND WARMUP PUMP: 5 SETS
Face Pulls: 30 reps
Tricep Pushdowns: 20-30 reps
Bicep Band Curls: 20-30 reps
DUMBBELL KILLERS: 5 SETS
Arnold Press: 20 reps, Regular Press: 20 reps
Hammer Curls: 20 reps / Regular Curls: 20 reps
Rollbacks: 20 reps / Elbows-out: 20 reps
COMBO PUMP: 5 SETS
Overhead Band Extensions: 20 reps
Tricep Kickback Twist Up: 20 reps
Single-Arm Concentration Curls: 20 reps
Bicep Band Pump Single-Arm: 20 reps
DB Shrugs: 20-50 reps
Band Pullovers: 20 reps
PLUS
POCKET LUNGES
20 Minutes No Weight
https://www.instagram.com/p/B-R6W1rJMWc/
FRIYAY PUMP_SET PUMP_SET
BAND WARMUP PUMP: 5 SETS
Band Kickbacks: 30 reps
Single Arm Tricep Pushdowns: 30 reps
Single Bicep Band Hammer Curls: 30 reps
3-WAY REP PROGRESSION
3-sets of 5-6 reps each
Ladder up 1-1-1 2-2-2 3-3-3
Military Press – Regular – Palms Facing – Arnold Press
Strict Curl – Twist Curl – Single Hammer Curls
Strict Kickback – Twist Kickback – Single Arm Extensions
500 REP PUMP: 1 SET
Overhead Band Extensions: Get to 100 repss
Single-Arm Concentration Curls: Get to 100 reps (50 per)
Tricep Band Extensions: Get to 100 reps
Face Pulls: Get to 100 reps
Band Pullovers: Get to 100 reps
PLUS
WALKING LUNGES
30 Minutes No Weight
NOT YOUR MOMZ ARM WORKOUT
SHOULDER SMOKER: 3-5 SET CIRCUIT
Standing Arrows: 20 reps
Laterals: 20 reps
Frontals: 20 reps
Military Press: 20 reps
8 EXERCISE ARM GAUNTLET: 5 TOTAL SETS
20 Band Pushdowns, then 20 bottom 1/4
30 Band Extensions Overhead (bottom anchor)
20 Strict Dumbbell Curls
20 Concentration Curls
20 Dumbbell Skullcrushers to the chin & 20 to the nose
20 Bench Dips
Alternate Dumbbell Hammer Curls: 20 reps 10 each
Wrist Curls: 20 reps
Rest 1-2 minutes then go back thru
PLUS
WALKING LUNGES
10 Minutes with 20’s
COCK DIESEL PUMP
3-5 SETS
Band Pushdowns: 25 reps
Bodyweight Skulls: To Failure
Single Arm Overhead Band Extensions: 20 reps
3 SETS
4-Way Shoulders
Lateral Raises: 20 reps
Frontal: 20 reps
Arrows: 20 reps
Military Press: 20 reps
3 SETS
Dumbbell Curls: 20 reps, 20 Single Band curls drop set each arm
Hammer Curls 20 reps, 20 Single Band curls drop set each arm
Wrist Curls: 20 reps each way (overhand & underhand)
FINISH THE WEEK PUMP: 3-5 SETS
Twist DB Curls: 20 reps
Twist DB Skulls: 20 reps
Arnold Press: 20 reps
PLUS
WALKING LUNGES
20 Minutes with 10’s